Staying active is incredibly important as we age – the negative health impacts of slipping into a sedentary lifestyle are well documented. A lesser talked about, but equally critical, tool for keeping your body young is stretching.
A regular stretching routine is critical as we age to maintain mobility and independence. Not only does stretching help to improve range of motion, stretching can reduce pain and tension, improve posture and balance, increase energy and allow us to get better sleep. These are all critical factors to maintaining quality of life and allowing us to continue participating in the activities we enjoy as we age. That includes basic daily tasks that provide independence, like being able to walk upstairs or bend over to tie a shoe without discomfort, as well as the ability to enjoy physical activity and outings with friends and family.
Proper stretching gradually increases your active range of motion and restores your body’s stretch reflex. Consider how a car seatbelt works. If pulled too quickly, the belt locks. When a car seatbelt is pulled smoothly and controlled, the belt will fully extend. It’s the same with your body’s stretch reflex. Proper stretching isolates individual muscles to break up tissue glue, allowing your body to move more freely and comfortably throughout the day. By implementing a consistent routine, proper stretching slows down the aging process and helps the body maintain its ability to keep moving.
Key Areas of the Body to Focus on
Three extremely important areas of the body aging adults should be ensuring they maintain mobility in would be hips (flexors, extensors, and rotators), ankles/calves, and spine (thoracic and lumbar). Keeping these areas strong and mobile helps to maintain independence as you age, prevent injury, and reduce pain.
· Hip mobility directly affects the way people walk, stand up, and maintain balance – which are all big contributors to fall prevention. Falls are one of the most common causes of injury for people over 60. Tight hip flexors can also weaken the glutes, which can cause other muscle groups such as the lower back to experience pain and be more susceptible to injury. Strong and flexible hips and glutes help make daily tasks such as walking up the stairs, getting in and out of the car, and getting up from a seated position easier.
· Ankles and calves are essential for balance, gait, and reaction time. If you step on uneven ground or begin to lose your balance, how quickly can you catch yourself before falling? This is where good ankle and calf mobility will be helpful to keep the body stable. Adding in calf stretches and ankle mobility exercises into your routine will help to keep a strong foundation for movement in the body.
· Keeping the spine mobile is critical for supporting posture, balance, and the reduction of back pain. As you age, the mid-back is a very common place to begin stiffening as muscle mass begins to diminish. This can lead to hunched over posture creating a weakened core and affecting other areas of the body negatively due to compensation. Having a strong, mobile spine helps with essential movements and daily tasks such breathing, bending over to pick up items, driving, reaching behind you or overhead, and standing upright. Adding rotational stretches in your routine, along with low impact exercise and core training, are excellent ways to maintain strength and mobility as you age.
The Science Behind Stretching
A research study from Stretch Zone, published in the Journal of Musculoskeletal Disorders and Treatment, breaks down the science behind this. We found that engagement with Stretch Zone’s practitioner-assisted stretching had broad health benefits including:
- 78% saw a reduction in pain, easing tension and discomfort.
- 66% reported higher energy and reduced fatigue, making everyday life more vibrant.
- 58% reported better sleep, leading to improved recovery and wellbeing.
- 85% improved their range of motion, allowing them to move with freedom and confidence.
- 61% experienced increased ease in daily activities, from bending and lifting to walking and playing.
- 90% said they saw a full-body benefit to their general health, creating a stronger mind-body connection.
This article was written for WHN by Taylor Carr is Director of Training at Stretch Zone, the nation’s leading practitioner-assisted stretching brand that’s redefined how people approach flexibility and recovery. With over 430 locations open across the U.S. and Canada, the brand’s patented equipment and certified practitioner training deliver a safe, effective experience that improves mobility and enhances quality of life.
As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. WHN neither agrees nor disagrees with any of the materials posted. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement.
Opinion Disclaimer: The views and opinions expressed in this article are those of the author and do not necessarily reflect the official policy of WHN. Any content provided by guest authors is of their own opinion and is not intended to malign any religion, ethnic group, club, organization, company, individual, or anyone or anything else. The Food and Drug Administration has not evaluated these statements.
